Presentation on theme: "Whole Grains 101 Intro to the Whole Grains Store Tour"— Presentation transcript:
1 Whole Grains 101 Intro to the Whole Grains Store Tour
2 Today’s Event Includes: Whole Grains 101… details on the health benefits of whole grains… what is a whole grain?… how to find real whole grain products… easy ideas for adding more whole grains to your lifeWhole Grains Store Tour… we’ll explore the supermarket, aisle by aisle, looking for whole grainsWhole Grain Tasting Party… a few tastes will help you find whole grains your family will loveStart by giving your group an overview of what you’re going to be doing today. Explain that there will be a short presentation covered information about whole grains, followed by the actual Whole Grains Store Tour, and concluding with a tasting party where the group will be able to sample some of the foods they found on the tour – or some special dishes you’ve prepared for them.
3 Whole Grains and Health More interaction is always better. You may want to pause at this screen, and ask your group what they think the health benefits of whole grains are.If you have an idea of what they know already, you can tailor the following slides to add the information that’s most lacking.
4 Scores of studies have been done showing the health benefits of whole grains. This slide shows some of the best-documented health benefits.Because different studies show slightly different results, this slide shows a range of numbers for most diseases.Make sure to mention that whole grains benefit everyone with blood vessels (all of us!) not just people who know they have heart disease. We don’t want people to tune out and think “this doesn’t apply to me.”
5 But wait! There’s more!Controls Weight. Women and men who ate more whole grains consistently gained less weight over an 8-12 year period, in Harvard studies.Cuts Dangerous Belly Fat. In a 2008 Penn State study, people who ate whole grains instead of refined grains lost more belly fat. Abdominal fat is a high risk factor for heart problems and other diseases.Drops Blood Pressure. Eating a whole-grain oat cereal, such as oatmeal, every day for three months enabled 73% of those with high blood pressure to reduce or eliminate their need for medication, University of Minnesota investigators reported.Controlling weight always gets people’s attention. Whole grains are increasingly associated with better weight management.The majority of people over the age of 60 have high blood pressure. In many cases, eating whole grains regularly can allow people suffering from hypertension to cut back on their medication, or in some cases even eliminate it. Of course, it’s important to advise working with one’s doctor.There are many more health study thumbnails on our website atIf you know what conditions your group might especially be interested in, you can use the additional studies on our website to customize your presentation.
6 Kids Who Eat Whole Grains… Have a lower risk of obesity & diabetesHave lower cholesterol levelsReduce their risk of asthmaFeel fuller and more satisfiedMay reduce acne significantlyWe expect that many of the people who sign up for your WG Store Tour will be parents, concerned about their kids’ health, so we’ve created a special section showing the big impact whole grains can have on kids’ health.Including this section also helps reinforce the fact that eating well can show very quick results in everyone’s health. Too often nutrition messages seem to say, “Eat this way for years and years and you may have a 2% reduced risk for some obscure disease you’ve never heard of anyway.”A better message: Every bit of good food you add to your diet helps, and helps quickly, to bring you to better health.
7 Good Diet: Kids Benefit Quickly • Overweight kids aged 9-15• All you can eat diet• Whole grains, fruits, veggies, lean protein• Daily exercise• cholesterol down 21%• insulin levels down 30%• leptin (appetite hormone) down 57%In 2 weeks…The key messages here are that• major change can happen quickly, in just a few weeks• there’s no need to deprive yourself if you’re eating healthy foods. Eating well does not have to mean subsisting on a leaf of lettuce and 3 carrot sticks each day.FYI, the kids in this study exercised 2.5 hours a day, in a summer-camp type atmosphere of fun activities -- not endless mind-numbing calisthenics. This is the level of exercise that growing kids have traditionally enjoyed.Source: Atherosclerosis Mar; 191(1): RJ Barnard, AK Chen, and CK Roberts.
8 Whole Grains Cut Asthma Risk in Half Children who ate whole grains were• 54% less likely to develop asthma• 45% less likely to develop wheezingthan children who did not eat whole grainsAsthma is the third leading cause of hospitalization among children under 15, and leads to 14 million days of missed school each year. Its incidence doubled from 1981 to 2004, and inhalers are now common in elementary schools.Eating a good diet can help kids reduce the risk of asthma -- and reduce its impact if they already have this disease.Source: Thorax. December 2006; 61(12): Dutch National Institute of Public Health & the Environment.
9 Feel Fuller and More Satisfied Processed cerealWhite bread toastOatmeal, All-BranWhole wheat toastThe children with the refined grain breakfasts were hungrier, and ate 150 more calories when offered an all-you-can-eat lunch buffet than those given the whole grain breakfasts.Source: Oxford Brookes University,Send your kids to school with a hearty breakfast that will stick with them all morning.
10 Reduce Acne Significantly Young males age with mild to moderate acne "improved dramatically, by more than fifty percent" over a twelve-week period, when they ate lean meat, poultry, fish, fruits, vegetables and substituted whole grain bread, cereals and rice for refined foods.It’s not easy to get your teenagers to pay attention to any advice you offer. But this research, from scientists in Australia, may be more powerful than any other in motivating your kids to eat healthier foods, including whole grains.Note that many of these studies document that the subjects ate whole grains AND other healthy foods. Whole grains are not a magic bullet. Eating a range of healthy foods provides synergistic benefits we are only beginning to understand.Source: Journal of Dermatological Science, Apr 2008;50(1): Epub Jan 4,
11 Reasons for WG Health Benefits Nutrients Whole grains have 3-5 times the vitamins and minerals found in refined grains.Antioxidants Corn has almost twice the antioxidant activity of apples, while wheat and oats almost equal broccoli and spinach in antioxidant activity.Fiber Whole grain products offer 1g to 4g of fiber per serving. Fiber varies from 3.5% in brown rice to around 17% in barley.Long-lasting energy When you feel full longer, you’re less likely to rush to the vending machine for junk food.This summary screen ends our section on whole grains and health.
12 2005 Dietary Guidelines for Americans Recommends… “ Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.”Everyone age 9 and older needs about 6 servings of grains per day, at least half of which should be whole grains There’s no problem with making all of your grains whole grains. Younger kids need slightly less, but it’s easy just to remember that everyone can aim for 3 servings or more of whole grains daily.An easy way to think of this is “Whole Grains at Every Meal”An “ounce equivalent” is our government’s way of saying that you should consume about 3 ounces of actual whole grain foods daily to get the amount of whole grain ingredients your body needs.
13 What is a Whole Grain?You may want to pause at this screen, and ask your group to tell YOU what a whole grain is. If you have an idea of what they know already, you can tailor the following slides to add the information that’s most important.
14 A Whole Grain Includes Everything Whole grains or foods made from them contain all three essential parts and all the naturally-occurring nutrients of the entire grain seed.If the grain has been processed (e.g., cracked, crushed, rolled, extruded, lightly pearled and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.s we’ve received at the Whole Grains Council show that many people think that grains have to be intact (physically whole) to count as whole grains. No! You don’t have to sit in the middle of the field, eating them right off the stalk -- as long as all the bran, germ, and endosperm are still present.This diagram shows the three EDIBLE parts of the grain kernel. Many grains also have an inedible outer hull or husk that must be removed in order for the grain to be digested.Graphic courtesy Bob’s Red Mill
15 List of Whole GrainsAll of the following are whole grain, when eaten with ALL their bran, germand endosperm:• Amaranth • Barley (not including pearled barley)• Buckwheat • Corn, including whole cornmeal, popcornMillet • Oats, including oatmealQuinoa • Rice (brown and colored rice)Rye • Sorghum (also called milo)Teff • Triticale (a rye / wheat hybrid)• Wild riceWheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries* Grains in red are gluten free. Oats may also be gluten free if certified gluten free.Make sure they understand that the grains listed here are not AUTOMATICALLY whole grains -- unless you’re sure that all the bran, germ, and endosperm are still there.That said, the grains in red are virtually always whole in our food supply:Amaranth, buckwheat, millet, oats, quinoa, brown rice, teff, and wild rice. And popcorn, bulgur, cracked wheat, and wheatberries are whole grain forms of corn and wheat, respectively.Check carefully on the ones in black, to be sure they’re whole.Pearled barley is NOT a whole grain. Look for “hulled barley” or “hull-less barley.”Degerminated cornmeal is not a whole grain, as the germ is missing.
16 100% or partially whole grain? Much as milk comes in different forms for different tastes, so do whole grains.Some people prefer to start with partially whole grain foods until they get used to the nuttier, fuller taste of 100% whole grains.Hard core!Partially healthierThe Dietary Guidelines recommend everyone eat 3 or more servings of 100% whole grain foods. But you could just as easily eat all six of of your daily grain servings as foods made half and half with whole grain and refined grain -- and also end up eating 3 servings of whole grain.Just as it’s hard to jump right from whole milk to skim milk, many people may not find it easy to jump from a lifelong habit of refined grains to eating 100% whole grains. Partial whole grains can help them through the transition, just as reduced fat milk can.Soon you’ll find your tastes adjusting, and you’ll begin to enjoy the fuller, nuttier taste of whole grains. At this point, some of your old favorites may seem rather bland!
17 What counts as a serving? 100% Whole GrainsThis amount of food counts as a WG serving• 1/2 cup pasta• 1/2 cup rice/other grain• 1 slice bread• 1 cup cold cereal• 1/2 cup hot cereal• 1 small bagel, muffinPartial Whole Grains16 grams of WGAmount varies by whole grain content. 16 grams or more of whole grain ingredients counts as a serving.The common kitchen-measurement serving sizes described in the Dietary Guidelines apply only to whole grain foods.When partial whole grains are consumed, we need to know how many grams of whole grain are in each serving, so we can aim for 48g or more (16g x 3 servings) each day.It’s actually very easy, thanks to a new tool -- the Whole Grain Stamp -- that we’ll explain in a minute.
18 Finding Whole Grains: Reading Labels & Using the Whole Grain Stamp You may want to pause at this screen, and ask your group to tell YOU how they currently identify whole grains. The more discussion you can generate, the more your participants will learn.
19 These words mean whole grain Whole [name of grain]Whole [name of grain] flourWhole grain [name of grain][name of grain] berries[name of grain] groatsThe next four screens use traffic signal imagery to reinforce words that ALWAYS, SOMETIMES, and NEVER indicate whole grains.The first three are self-explanatory. Berries and groats both mean the whole kernel. You will see terms like “wheatberries” and “rye berries” or “oat groats” and “buckwheat groats.” These all describe whole forms of these grains.
20 These words mean whole grain Brown rice, wild riceOats, oatmealBulgurCracked or crushed wheatHulled or hull-less barleyGraham flourWhole white wheatYou’ll rarely see the words “whole grain rice” -- more often, just brown rice. Whole grain rice comes in other colors too, such as black, purple and red. Wild rice is not technically a form of rice, but it IS a whole grain.Even instant oatmeal contains all the bran, germ and endosperm.Bulgur is made by cooking wheat kernels, then drying them and breaking them into small pieces. Cracked wheat is raw broken wheat kernels, while bulgur is cooked broken wheat kernels.Two kinds of barley grow in the fields. Most is what’s called “covered” barley which has an inedible hull firmly attached to the kernel. If part of the bran is lost in scraping off the hull, the result is pearled barley, which is not considered a whole grain. Less common “naked” barley does not have this tough hull. Look for hulled barley (covered barley with the hull carefully removed to minimized bran loss) or hull-less barley (naked barley that never had the close-fitting hull) to be sure you’re getting whole grain.Graham flour is a kind of coarse whole wheat flour. But be careful! Most graham crackers are NOT made with graham flour.Whole white wheat is a special variety of whole wheat that grows naturally with a lighter color and milder flavor. It has all the same good nutrition as regular (red) whole wheat. You can trust the words “whole white wheat.”
21 Maybe yes, Maybe no Flour Wheat flour Organic, natural Unbleached SemolinaMultigrainStonegroundFlour: FDA defines as meaning “refined wheat flour.”Wheat flour: An honest term for refined wheat flour. Watch out for products that say 100% wheat flour as this is most likely not whole grain!Organic, natural, unbleached -- all healthy sounding words that do not guarantee whole grains -- although whole grains can be all these things.Semolina is a kind of finely ground durum wheat used in pasta. It can be whole or refined.Multigrain just means there are several different grains. If you refine wheat, corn, oats and rye and mix them together you can make a “multigrain” bread without any whole grains. This word OFTEN fools shoppers.Stoneground just means the grain was milled on stones rather than metal rollers. The bran and/or germ may still have been removed.
22 NOT whole grains Enriched flour Bran Germ, wheat germ Degerminated (cornmeal)Pearled barleyGrits, hominy, farinaEnriched flour -- refined flour with 5 nutrients added back in, not nearly replacing the dozens of nutrients removed or diminished by refining.Bran, Germ -- these are two of the PARTS of a whole grain. Alone they are never a whole grain. Remember, we need bran, germ and endosperm (all three parts) all present to consider something a whole grain.Degerminated -- You’ll often see this on cornmeal. The germ’s missing so it’s not whole grain.Pearled barley -- missing some of the bran. See earlier slides.Grits, hominy, farina -- all terms for foods that are almost invariably refined.
23 Label Reading Practice • Which ingredients are whole grains?• Is this product 100% whole grain?Ingredients: Whole White Wheat Flour, Millet, Oats, Brown rice flour, Degerminated cornmeal, Water, Sugar, Soybean Oil, Salt, Wheat germ, Oat bran, Baker's yeast.Ask participants to tell you which of these ingredients are whole grain.Definitely whole grain: whole white wheat flour, oats, brown rice flour.Probably: MilletDefinitely NOT whole grain: Degerminated cornmeal, wheat germ, oat branNot even grains: water, sugar, soybean oil, salt, baker’s yeast.Whole white wheat is a special variety of whole wheat that grows naturally with a lighter color and milder flavor. It has all the same good nutrition as regular (red) whole wheat. You can trust the words “whole white wheat.”
24 In Stores: Trust the Stamp An easy-to-spot symbol that guarantees you’re getting a half serving (8g) or more of whole grainWe’re all busy. It’s not easy to stop in the grocery aisles and read all the ingredients carefully, and often there’s no way to tell from the package• how much whole grain is in a food• whether certain ingredients are whole grain or notLook for the Whole Grain Stamp. It’s on more than 2,000 products and is used in five countries, to help shoppers quickly and easily spot whole grains. Here’s how it works (see following slides).
25 The Whole Grain Stamp Check the Grain sheaf icon website for more Info onwholegrainsGrain sheaf iconGrams of whole grainper labeled serving(Point out the different parts of the Whole Grain Stamp)The Stamp always hasThe number of grams of whole grain ingredients per serving. Remember that 16g equals one serving. You will never see a number lower than 8g, or half a serving, the minimum requirement of the program.The grain sheaf icon.The address of the Whole Grains Council’s website, to remind you to visit them for all kinds of great information about whole grains.The “Basic” Stamp
26 The Whole Grain Stamp 100% mark added, if all the grain* Is whole grain;there is NOrefined grainIf all the grain in a food is whole grain, the “100% banner” will be added to the Stamp.Remember we said earlier there are 100% whole grain foods and partial whole grain foods? The Stamp helps you see which foods are made totally with whole grain, and which are made with a mix of whole and refined grain.The “100%” Stamp* In Canada, all the ingredients must be whole grain.
27 The Whole Grain Stamp Compare the gram number to the minimum you need every day.You’re aiming for three or more servings, with each serving consisting of 16g or more of whole grains. That means you need to eat 48g or more of whole grain daily.It’s unlikely that most people will carefully count up the grams on every food they eat. Most people simply look for the Stamp. They know they’re guaranteed at least half a serving (8g) every time they choose a food with the Stamp. If they eat all six of their daily grain servings as “Stamped” foods, they’re sure to get the three servings or more recommended by experts.on all StampsEAT 48g OR MORE OFWHOLE GRAINS DAILY
28 The Whole Grain Stamp Different Numbers on Every Product EAT 48g OR MORE OFWHOLE GRAINS DAILYEAT 48g OR MORE OFWHOLE GRAINS DAILYFoods like pasta – with a fairly large standard serving size and virtually no ingredients other than grain – may show a number as high as 56 grams on their Stamp. You’ll see a wide range of numbers on the Stamp.About 3/4 of the products currently certified to use the Whole Grain Stamp offer a serving or more of whole grain.Basic Stampat least 8g (1/2 serving) of WG100% StampNO refined grain ANDat least 16g (1 serving) of WG
29 Test Your KnowledgeThis section is totally optional, but your group may find it fun to test its knowledge at the end of the session.You can have them figure out their responses individually then put up the answer for each question -- or you can invite the class to shout out the answers.If you skip this self-quiz, we recommend you move the two summary slides up, so that your group will be reminded about all the great information on the Whole Grains Council website.
30 #1. What are Whole Grains? Grains that are darker in color. Grains that are low carb.Grains that contain the bran, germ and endosperm.Grains that are organic.Grains that have been fortified.
31 #1. What are Whole Grains? Grains that are darker in color. Grains that are low carb.Grains that contain the bran, germ and endosperm.Grains that are organic.Grains that have been fortified.
32 #2. Which are always whole grain? BarleyOatmealEnriched Wheat Flour100% Wheat BreadAll of the aboveNone of the above
33 #2. Which are always whole grain? BarleyOatmealEnriched Wheat Flour100% Wheat BreadAll of the aboveNone of the above
34 #3. Which guarantees a half serving or more of Whole Grain? d.b.EAT 48g OR MORE OFWHOLE GRAINS DAILYc.e.
35 #3. Which guarantees a half serving or more of Whole Grain? d.b.EAT 48g OR MORE OFWHOLE GRAINS DAILYc.e.
36 Whole grain products are always high in dietary fiber. #4. True or False?Whole grain products are always high in dietary fiber.TrueFalse
37 Whole grain products are always high in dietary fiber. #4. True or False?Whole grain products are always high in dietary fiber.TrueFalseA full serving of whole grain will range from 1g of fiber to 5g of fiber. Fiber is only ONE of whole grain’s benefits.
38 #5. Which indicates whole grain? StonegroundUnbleachedMultigrainWheatAll of the aboveNone of the above
39 #5. Which indicates whole grain? StonegroundUnbleachedMultigrainWheatAll of the aboveNone of the above
40 Visit our website!(Before you give your Whole Grains Store Tour, visit our website yourself and note three or four sections you think are especially interested. When you get to this screen, mention some of the website’s features, such as:Health studies under Whole Grains 101Lists of products using the Stamp under Find Whole GrainsRecipes under RecipesInformation on gluten free whole grains, under Whole Grains 101and so on….)
41 The Whole Grains Council Helping people worldwide enjoy more whole grains